WOD


1/11/2017


Posted By on Jan 11, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 banded good mornings 10 wall balls 10 shoulder shrugs w/bar 10 toes to rig 10 ab mat hamstring stretch Deadlift (5 sets of 5 – every 2 min) 70-80% Metcon (AMRAP – Rounds and Reps) 20min AMRAP 2 Rope Climbs 4 Power Cleans 135/95 6 Toes To Bar 12 Wall Balls...

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1/10/2017


Posted By on Jan 10, 2017

CrossFit NEi – CrossFit Warm-up 2 x’s High Knees Butt Kickers Frankenstiens 5 air squats 5 push ups 5 lunges 3 min hip mobility Back Squat (5 sets of 3 @ 80%) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 S2OH 95/65 10 Front rack lunges 95/65 10 burpees over...

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1/9/2017


Posted By on Jan 9, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 squats 10 sit ups 10 jump squats 5 push ups 5 pull ups 5 kb swings 3min shoulder mobility – dislocates, band… Hang Power Snatch (25 min to find 1 rep max) Baseline (Time) Row 500m 40 squats 30 situps 20 pushups 10...

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1/7/2017


Posted By on Jan 7, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner Wod – The 100’s Pull Ups Goblet Squats 53/35 Bench Press 135/95 DB Row 50/35 KBS 53/35

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1/6/2017


Posted By on Jan 6, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 dislocates 10 squats 10 kbs 2 HSPU or handstand hold banded hip mobility Metcon (No Measure) 12 min emom odd: 3-20 ghds even: 20 Double Unders Metcon (Time) 4 Rounds 10 SDLHP 10 Push Press 20 Back...

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1/5/2017


Posted By on Jan 5, 2017

CrossFit NEi – CrossFit Warm-up Run 400 High Knees Butt Kickers 5 shuttle sprints 10 dislocates 10 ohs with pvc Sampson stretch Pigeon Hang Power Snatch (3 singles every 90 sec (9 min) ) Metcon (Time) 18-15-12-9-6-3 Wall Balls 20/14 Power Snatch...

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